Today's Log
Free-form · Log as it happens · Close day manually
Current
~06:00
Typical sleep time
→
Ideal Target
23:00
Level 1 standard
Log Entry
Morning Checklist — Log when done
Tick as you go. Your actual time may differ from 08:00 — that's what the Sleep tab tracks.
Evening Checklist
Today's Entries (0)
No entries yet. Start logging.
Close Day — Manual Reset
When your day is complete — regardless of time — close it here. This saves the day's score and resets the log. Use this instead of midnight reset while your schedule is inverted.
Sleep Monitor
Current: ~06:00 sleep · Target: 23:00 (Level 1)
Last Sleep — Which Level?
L1
Target
23:00 – 00:59
Goal
L2
Transition
01:00 – 02:59
Progress
L3
Current
03:00+
You are here
Gap to Target
Where you sleep relative to ideal L1 (23:00). Shift is the gap in hours.
23:00 (L1)01:00 (L2)03:00 (L3)06:00+
Current gap: approximately 7 hours behind target.
Log Sleep Entry
Room Temperature
—°
Enter temp in log above
16–19°COptimal
20–22°CAcceptable
23–26°CWarm — fan, less bedding
27°C+Hot — quality impaired
KZN: Fan directed away from body. Cool shower before sleeping accelerates core temp drop.
Sleep History
No entries yet.
Nutrition
BMR 1,720 kcal · 7,213 kJ · Free-form logging
Baseline — 171cm · 68kg · Male
BMI
23.3
Healthy range — hold this
BMR (at rest)
1,720
kcal
/
7,213
kJ
Maintenance (moderate)2,666 kcal / 11,168 kJ
Do not go below1,720 kcal / 7,213 kJ
Context: Diet is currently communal and uncontrolled. Log what you actually eat — estimation is fine. This builds awareness before control becomes possible.
Daily Macro Targets
Protein
109–150g
1.6–2.2g/kg
Carbs
~300g
~45% calories
Fats
75–100g
25–35% calories
Meal 1 — Main (Actual Time)
Ideal target: 12:00–13:00. Log when it actually happens.
Supplements with Meal 1: Omega-3 Zinc (after meal)
Meal 2 — Lighter (Actual Time)
Ideal target: 18:00. Log when it actually happens.
Today's Totals vs Targets
Total Calories
0
kcal
/
0
kJ
Target: 2,666 kcal / 11,168 kJ
Protein
0g
of 130g
Carbs
0g
of 300g
Fats
0g
of 88g
Evening Supplements — Before Sleep
Take 20–30 min before sleep, regardless of what time that is for you right now.
Daily Score
Scored against ideal · Logging is the primary habit
Scoring against the ideal standard. A logged L3 sleep (5 pts) scores better than no log at all. The number tells you where you are — not where you deserve to be. That comes with consistency.
Today
0
/ 100
—
All-Time Average
—
/ 100
No data yet
Score Breakdown
Sleep Level
L1=30pts · L2=15pts · L3=5pts · Logged=+5pts
0 / 30 pts
○
Morning Routine
Partial counts — any progress scores
0 / 25 pts
○
Nutrition — Both meals logged
1 meal = 12pts · 2 meals = 25pts
0 / 25 pts
○
Evening Routine
Partial counts
0 / 20 pts
○
Sleep Level Transition — Last 14 Days
Watch for any movement toward L1. Even L3 → L3 consistently logged is progress.
■ L1 Target
■ L2 Transition
■ L3 Current
■ Not logged
Day Log History
Close a day to start building history.